Turkey Run
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Sat 14 Nov · C
Reindeer Run
—
Sat 12 Dec · easy rebuild
Best 5K
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—
Goal
< 40:00
Until we hit it
Block goals
- Finish GRIT 100 by 29 Nov (RunSignUp). Mon 30 Nov is the one-day buffer.
- Strength A Tuesday mornings · Strength B Thursday mornings. Two rounds in heavy GRIT weeks.
- Turkey Sat 14 Nov stays C. Reindeer Sat 12 Dec is easy rebuild.
Week 1 · 25–31 Oct · recovery ~12 mi (~19.31 km)
After Zombie. No intensity. Pack at 25.5 lb floor is OK.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 25 | Easy walk | 25.5 lb | 1.5 mi (2.41 km) easy. Food and sleep. |
| Mon 26 | Easy walk | 25.5 lb | 1.5 mi (2.41 km) easy. |
| Tue 27 | Strength A + walk | BW / DB · 25.5 | Strength A light · 2 rounds. Then 1.5 mi (2.41 km) easy. |
| Wed 28 | Easy walk | 25.5 lb | 2.0 mi (3.22 km) easy. |
| Thu 29 | Strength B + walk | BW / DB · 25.5 | Strength B short · 2 rounds. Then 1.5 mi (2.41 km) easy. |
| Fri 30 | Easy walk | 25.5 lb | 2.0 mi (3.22 km) easy. |
| Sat 31 | Easy walk | 25.5 lb | 2.0 mi (3.22 km) easy. |
Week 2 · 1–7 Nov · GRIT ~21.5 mi (~34.6 km)
GRIT starts. Easy 10:30–11:30/km · 16:54–18:30/mi. Strength 2 rounds.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 1 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Mon 2 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Tue 3 | Strength A + GRIT | BW / DB · 25.5 | Strength A · 2 rounds. Then 3.5 mi (5.63 km) easy. |
| Wed 4 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Thu 5 | Strength B + GRIT | BW / DB · 25.5 | Strength B · 2 rounds. Then 3.5 mi (5.63 km) easy. |
| Fri 6 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Sat 7 | GRIT walk | 25.5 lb | 4.5 mi (7.24 km) easy. |
Map also carries Sun 8 at 2.5 mi (4.02 km) (listed under Week 3). Nov 2–8 map total 21.5; with Sun 1 that is the early-November ramp.
Week 3 · 8–14 Nov · GRIT + Turkey C
Volume week into Turkey. Fri 13 easy pre-race. Sat 14 is C — not a time trial.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 8 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Mon 9 | GRIT walk | 25.5 lb | 3.5 mi (5.63 km) easy. |
| Tue 10 | Strength A + GRIT | BW / DB · 25.5 | Strength A · 2 rounds. Then 4.5 mi (7.24 km) easy. |
| Wed 11 | GRIT walk | 25.5 lb | 3.5 mi (5.63 km) easy. |
| Thu 12 | Strength B + GRIT | BW / DB · 25.5 | Strength B · 2 rounds. Then 4.0 mi (6.44 km) easy. |
| Fri 13 | Easy pre-race | 25.5 lb | 2.5 mi (4.02 km) easy. Night-before checklist 18:47 CT. |
| Sat 14 | TURKEY RUN · C | ~28–30 lb | 3.1 mi (4.99 km) race + ~0.9 mi (~1.45 km) walk. 9:10–9:55/km · 14:45–15:58/mi. Controlled. Counts toward GRIT. |
Week 4 · 15–21 Nov · GRIT ~22 · recovery
Birthday Fri 20. Keep strength short. No hero sessions.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 15 | GRIT walk | 25.5 lb | 3.5 mi (5.63 km) easy. |
| Mon 16 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Tue 17 | Strength A + GRIT | BW / DB · 25.5 | Strength A · 2 rounds. Then 3.5 mi (5.63 km) easy. |
| Wed 18 | GRIT walk | 25.5 lb | 3.0 mi (4.83 km) easy. |
| Thu 19 | Strength B + GRIT | BW / DB · 25.5 | Strength B · 2 rounds. Then 3.5 mi (5.63 km) easy. |
| Fri 20 | GRIT walk | 25.5 lb | 3.0 mi (4.83 km) easy. Birthday — keep it easy. |
| Sat 21 | GRIT walk | 25.5 lb | 4.0 mi (6.44 km) easy. |
Map week Mon 16–Sun 22 = 22 mi (35.41 km). Sun 22 (2.5 mi / 4.02 km) sits at the start of Week 5.
Week 5 · 22–28 Nov · GRIT ~28.5 · peak
Biggest mile week. Thanksgiving Thu 26. Strength 2 rounds or skip if legs are cooked — no makeup.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 22 | GRIT walk | 25.5 lb | 2.5 mi (4.02 km) easy. |
| Mon 23 | GRIT walk | 25.5 lb | 3.5 mi (5.63 km) easy. |
| Tue 24 | Strength A + GRIT | BW / DB · 25.5 | Strength A · 2 rounds (or skip). Then 4.5 mi (7.24 km) easy. |
| Wed 25 | GRIT walk | 25.5 lb | 3.5 mi (5.63 km) easy. |
| Thu 26 | Thanksgiving GRIT | 25.5 lb | 3.5 mi (5.63 km) easy. Strength B optional / skip. No makeup. |
| Fri 27 | GRIT walk | 25.5 lb | 4.0 mi (6.44 km) easy. |
| Sat 28 | GRIT walk | 25.5 lb | 5.5 mi (8.85 km) easy. |
Map week Mon 23–Sun 29 = 28.5 mi (45.87 km). Sun 29 (4.0 mi / 6.44 km) is listed under Week 6 — target 100 by 29 Nov.
Week 6 · 29 Nov – 5 Dec · finish GRIT · drop
Hit 100 by Sun 29 if possible. Mon 30 is the buffer. Then drop volume into rebuild.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 29 | GRIT finish | 25.5 lb | 4.0 mi (6.44 km) easy — close out 100 if still short. |
| Mon 30 | Buffer / rest | — / 25.5 | One missed-day buffer. Otherwise rest or 2.0 easy. No double-ups. |
| Tue 1 | Strength A + easy | BW / DB · 25.5 | Strength A short · 2 rounds. Then 1.5–2.0 mi (2.41–3.22 km) easy. |
| Wed 2 | Easy walk | 25.5 lb | ~2.0 mi (~3.22 km) easy. |
| Thu 3 | Strength B + easy | BW / DB · 25.5 | Strength B short · 2 rounds. Then ~2.0 mi (~3.22 km) easy. |
| Fri 4 | Easy walk | 25.5 lb | 1.5–2.0 mi (2.41–3.22 km) easy. |
| Sat 5 | Easy walk | 25.5 lb | ~2.0 mi (~3.22 km) easy. |
Week 7 · 6–12 Dec · Reindeer week
Easy C / rebuild. Checklist Fri 11 Dec at 18:47 CT. Sat 12 Reindeer — not a second peak.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 6 | Easy walk | 25.5 lb | 1.5–2.5 mi (2.41–4.02 km) easy. |
| Mon 7 | Easy walk | 25.5 lb | 1.5–2.5 mi (2.41–4.02 km) easy. |
| Tue 8 | Strength A + easy | BW / DB · 25.5 | Strength A · 2 rounds. Then ~2.0 mi (~3.22 km) easy. |
| Wed 9 | Easy walk | 25.5 lb | ~2.0 mi (~3.22 km) easy. |
| Thu 10 | Strength B short | BW / DB | Strength B · 2 rounds. Light legs before race. |
| Fri 11 | Easy / off | 25.5 / — | ≤1.5 mi (≤2.41 km) easy or rest. Night-before checklist 18:47 CT. |
| Sat 12 | REINDEER RUN · rebuild | ~25.5–30 | Easy rebuild 5K. Show up, finish, no time trial. |
Week 8 · 13–19 Dec · easy rebuild
No hero sessions. Keep Strength A/B. Quiet miles only.
| Day | Session | Load | Work |
|---|---|---|---|
| Sun 13 | Easy or off | 25.5 / — | ≤2.0 mi (≤3.22 km) easy or full rest after Reindeer. |
| Mon 14 | Easy walk | 25.5 lb | 1.5–2.0 mi (2.41–3.22 km) easy. |
| Tue 15 | Strength A + easy | BW / DB · 25.5 | Strength A · 2–3 rounds. Then ~1.5 mi (~2.41 km) easy. |
| Wed 16 | Easy walk | 25.5 lb | ~2.0 mi (~3.22 km) easy. |
| Thu 17 | Strength B + easy | BW / DB · 25.5 | Strength B · 2–3 rounds. Then ~1.5 mi (~2.41 km) easy. |
| Fri 18 | Off or easy | — / 25.5 | Rest or ≤1.5 mi (≤2.41 km). |
| Sat 19 | Easy walk | 25.5 lb | ~2.0–2.5 mi (~3.22–4.02 km) easy. Block ends. |
Event priority
| Date | Event | Pri | Job that day |
|---|---|---|---|
| Sat 24 Oct | Zombie 5K/Ruck | A | Closed. Official 44:33.36. Process miss. |
| 1–30 Nov | GRIT 100 virtual | VOL | 100 mi · 161 km. Easy with pack. Log RunSignUp same day. Done by 29 Nov; 30 Nov buffer. |
| Sat 14 Nov | Turkey Run 5K | C | 9:10–9:55/km · 14:45–15:58/mi. Race pack. Counts toward GRIT. |
| Sat 12 Dec | Reindeer Run 5K | REBUILD | Easy rebuild after GRIT. Not a second peak. |
Strength
Strength A · Tuesday
2 rounds in GRIT peak weeks. 30–45 sec between moves. 90 sec between rounds.
- Goblet squat or sit-to-stand — 8–10
- Step-ups — 8 each leg
- Reverse lunge — 6–8 each. Short step. Wall if needed.
- Push-ups — 6–12. Modify before form collapses.
- Bent-over row — 10 each side
- Front plank — 30–45 sec
- Calf raises — 12–15. Slow down.
Strength B · Thursday
2 rounds in GRIT peak weeks. Farmer carry = 1 walk of 30–40 sec per round. Skip Thanksgiving if cooked.
- Romanian deadlift — 8–10
- Single-leg deadlift to a toe tap — 6 each
- Farmer carry — 30–40 sec both hands. Once per round.
- Suitcase carry — 25 sec each side. Once per round.
- Side plank — 20–30 sec each side
- Glute bridge — 10–12. Pause at the top.
- Dead bug or heel taps — 8 each side
Paces · type these
Watch stays in kilometres. Dual columns for Connect (min/mi) and the watch (min/km).
| Zone | min/km (watch) | min/mi (Connect) | Feel / when |
|---|---|---|---|
| GRIT easy | 10:30–11:30 | 16:54–18:30 | Full sentences. Daily volume with 25.5 lb floor |
| Recovery easy | 10:30–11:30 | 16:54–18:30 | Week 1 and drop weeks. No intensity |
| Turkey C | 9:10–9:55 | 14:45–15:58 | Controlled. Counts toward GRIT. No kick |
| Reindeer | easy | easy | Rebuild only. Not a second peak |